Ditch the sodas and sugary beverages. 8 healthy drinks, recommended by Harvard gastroenterologist, that may lower your cancer risk

We all know sugary sodas and energy drinks aren’t doing our health any favours, but what if swapping them out could actually cut down your cancer risk? Harvard-trained gastroenterologist Dr. Saurabh Sethi recently shared on Instagram a list of eight everyday drinks backed by science that may help lower the chances of certain cancers. From antioxidant-rich teas to colourful juices, these aren’t exotic potions but simple beverages you can sip daily.

So, what made the list?

Green tea

Green tea tops it, thanks to EGCG catechins. Regular green tea drinkers, Dr. Sethi explained, have been shown to face a 20–30% lower risk of breast and colorectal cancers.

Coffee

Next is coffee, loaded with polyphenols and antioxidants. Every extra cup per day is linked with around a 15% lower risk of liver cancer, while also being protective against endometrial cancer.

Water

Plain old water makes a huge difference, too. Staying well-hydrated dilutes urinary carcinogens, with higher water intake tied to reduced risk of bladder cancer.

Pomegranate Juice

Then comes pomegranate juice, packed with ellagic acid and polyphenols that slow cancer cell growth. In fact, studies in prostate cancer patients found that pomegranate juice slowed PSA doubling time.

Turmeric Golden Milk

A traditional favourite, turmeric golden milk, also features on the list. Curcumin in turmeric reduces DNA damage and inflammation, and human trials have shown it lowers oxidative stress markers with daily use.

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A post shared by Saurabh Sethi MD MPH | Gastroenterologist (@doctor.sethi)

Berry Smoothies

For those who like fruity flavours, berry smoothies are powerful allies. Berries provide anthocyanins and fibre, with diets rich in them linked to lower risks of oesophageal and colorectal cancers.

Lemon Juice

Lemon juice makes the cut as well. Citrus fruits are rich in vitamin C and flavonoids, and intake has been linked to a 10–15% lower risk of stomach and oesophageal cancers. (A quick caveat from Dr. Sethi: if you suffer from acid reflux or heartburn, lemon may trigger symptoms.)

Herbal Teas

Finally, herbal teas like chamomile, ginger, and peppermint also offer benefits. Their polyphenols and anti-inflammatory compounds are supported by observational data showing reduced risks of gastric and colorectal cancers.

Dr. Sethi’s reminder is simple: small, mindful swaps in what you drink daily may go a long way in supporting long-term health.